FasCat Cycling Training Tips Podcast
The official podcast of FasCat Coaching, based in Boulder, CO. Coach Frank "Big Cat" Overton shares his extensive experience as a cycling coach to help you ride faster through training and racing tips, nutrition, and beyond.
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The Right and Wrong Way to do Intervals
07/02/2025
The Right and Wrong Way to do Intervals
You’re doing cycling intervals, but are you doing them right? See 'if' your interval training is 'RIGHT' in the CoachCat app where the first month is free ➡️ In this training tip, Coach Frank (aka the BigCat) breaks down the right way and wrong way to perform power-based interval workouts. Whether you’re training for a crit, fondo, gravel race, group rides, or just chasing PRs, getting your Zone 4, 5, and 6 efforts right is the key to unlocking performance gains. Watch this training tip on our youTube channel: https://youtu.be/-7Ui3MORgbk 🚴♂️ Learn how to: ✅ Pace your VO2 Max, Threshold, and Sweet Spot intervals correctly ✅ Use tools like 3-second power and lap average to guide your effort ✅ Avoid common mistakes like going out too hard, relying on ERG mode, or over-riding Sweet Spot ✅ Take control with the lap button and train with intent—not automation CoachCat helps you dial in your execution with personalized feedback and post-ride analysis. After your workout, tell CoachCat how you felt and get advice on how to improve.
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your DIY 🇫🇷 Tour de France Plan
06/27/2025
your DIY 🇫🇷 Tour de France Plan
You can ride the Tour de France too with this FREE training plan built for the everyday cyclist with limited time. 💥 🚴♂️ Watch this training tip on our youTube channel https://youtu.be/QC7qfaLdR84 We took the terrain of this year's Tour stages and created at at home version for working athletes who want to push their fitness, add some excitement to their summer training, and ride with purpose. ✅ Weekday workouts are 1 hour and ✅ Weekend rides are up to 3 hours ✅ Built by Coach Jake: a former Pro Cyclist and Current Pro Coach ✅ Includes VO2's for short hilly stages, endurance days for flat stages, and threshold intervals on the Time Trial and Mountain Stages + the Rest Days —just like the pros ✅ you also get Instant AI-powered analysis and recovery insights via CoachCat No massages. No team bus. Just you, your bike, and the power demands as what the Tour riders are doing that day 📈 Track your data, get feedback, and upgrade your training with CoachCat: https://fascatcoaching.com/app
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Steamboat Gravel, Blue Course Advice for the First 22.5 miles
06/26/2025
Steamboat Gravel, Blue Course Advice for the First 22.5 miles
🎯 Steamboat Gravel Blue Course Strategy: our Coaching Advice for the First 22 Miles 🚴♂️ The first 22 miles of the Steamboat Gravel Blue Course can make or break your race. Watch is training tip on youTube with course visuals: https://youtu.be/rknsp16bvdI In this episode, Coach Frank and 2023 Blue Course winner Andrew Giniat break down exactly how to pace the opening climbs, avoid the classic early blow-up, and position yourself for success in the second half of the race. Whether you're racing Steamboat for the first time or returning to improve your result, this course intel will help you ride smarter — not just harder. ✅ Key Topics: How to handle the opening 10-mile pack dynamics Power targets (W/kg) for the 4 stair-step climbs What not to do on the descents How to “sag climb” and conserve energy Why mile 22.5 is the most important point of the race Pre-race recon tips to boost confidence on race day 📍 Pro tip: Download the Steamboat Blue course to your head unit and set a target for mile 22.5 — your first big checkpoint. Hire Coach Andrew or Train with CoachCat - the first month is free https://fascatcoaching.com/
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Sauna & Heat Training for an 8% Increase in Power Output & VO2 Max
06/23/2025
Sauna & Heat Training for an 8% Increase in Power Output & VO2 Max
Heat Training has been scientifically shown in cyclists to improve VO₂ max and power by 8%. Train with CoachCat Free for the 1st Month ➡️ Watch on youTube for visuals: https://youtu.be/l55fzZFPLJs In this video, Coach Frank “BigCat” Overton breaks down the cutting-edge science behind heat training, including the legendary Lorenzo study and real-world sauna-based alternatives that don’t require a heat suits and 104°F pain caves. You’ll learn: ✅ The difference between active and passive heat training ✅ Why 175°F is the critical temperature for heat shock protein activation ✅ A practical 4-week protocol you can start tomorrow ✅ How elite cyclists like Pogacar use heat training to gain an edge ✅ Whether a dry sauna really works—and how to do it at home for under $500
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Leadville 100 MTB Nutrition Plan with Coach Elliott
06/19/2025
Leadville 100 MTB Nutrition Plan with Coach Elliott
10 Gels, 10 Bottles, Mile-by-Mile: Your Leadville 100 MTB Nutrition Plan from Coach Elliott Baring. Follow our Six Week Leadville Training Plan, Free for the First Month ➡️ Racing the Leadville Trail 100 MTB? With 105 miles, 12,000 feet of climbing, and 10,000+ feet of elevation, your fueling strategy can make or break your race. Watch the complete video on youTube: https://youtu.be/8xWKDkxr8rA?si=phrAcKKtGgn6ypVh In this video, Coach Elliott from FasCat Coaching walks you through a complete Leadville 100 nutrition plan, mile by mile, using NeverSecond products to hit your carb and hydration targets with precision. This plan calls for consuming 10 gels + 10 bottles = 900 grams of carbs. You’ll learn: ✅ What to eat and drink — and when ✅ How to hit 90–113g carbs/hour with C30 gels + C30 drink mix ✅ Why carb-to-fluid ratio matters at altitude ✅ How to split your intake between solids vs fluids ✅ Race-day examples for 8, 9, and 10-hour finishers ✅ What mile markers to consume a gel ✅ What mile markers you want to consume your bottles Pro Tip: Practice this plan in training because gut absorption is trainable, and Leadville is unforgiving. Introduction Gels & Sports Drink Mix Effects of Altitude on How you Absorb Carbohydrate Fueling Logistics Mile by Mile Eating & Drinking Using Caffeine Increase Sodium Intake
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Fix Your Fade! Training Your Durability
06/13/2025
Fix Your Fade! Training Your Durability
Have you heard the buzz about "Durability" in cycling? It's being hyped as the secret behind Pogacar’s dominance. Improve your Durability with the CoachCat app ➡️ Watch this training tip on yourTube: Coach Frank Overton (aka the BigCat) breaks down what Durability actually means, how it impacts your performance in long rides and races, and the 8 best ways to improve it — from increasing your training volume and adding long rides, to strategic interval placement and training when tired. You'll learn: ✅ Why riders with the same FTP can have vastly different race results ✅ How to build a more “durable battery” that doesn’t fade late in races ✅ How to test your own Durability using power data from real rides ✅ Why FTP isn’t dead — and how Durability complements it If you've ever faded in the final hour of a Fondo, gravel race, or road race, this video is for you. Training Durability is the tortoise-beats-the-hare strategy that helps you finish strong and outperform riders with even higher FTPs. 📈 Drop your questions in the comments — and if enough of you are interested, Coach Frank will make a follow-up video on how to test and track your Durability with power data. 👉 Subscribe for more cycling science, real-world coaching, and actionable training tips from FasCat Coaching.
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USPRO Nationals Power Data: Inside the Numbers of Coach Ricky Arnopol's Top-10 Finish
06/10/2025
USPRO Nationals Power Data: Inside the Numbers of Coach Ricky Arnopol's Top-10 Finish
Join us for an in-depth conversation with Coach Ricky Arnopol as he breaks down his impressive 10th place finish at the US PRO Road Race Nationals. In this episode, Ricky pulls back the curtain on his training approach, sharing the power data and metrics that guided his preparation for one of America's most competitive cycling events. Watch this episode on our youTube channel: https://youtu.be/fUfRz4u33iM We dive deep into the specifics of Ricky's custom workout protocols, exploring how he designed them specific to the race course. Ricky also shares his proven recovery strategies that kept him fresh and competitive throughout his campaign, offering practical tips that cyclists at any level can apply to their own training. Whether you're a data-driven athlete looking to optimize your power zones, a coach seeking new workout ideas, or simply curious about what it takes to compete at the professional level, this episode offers valuable insights from someone who's walked the walk at the highest levels of American cycling. Topics covered: Power data analysis and race-day numbers from nationals Custom workout design Recovery protocols for high-level training Post Race/Workout Nutritio Lessons learned from racing against America's top pros Tune in to learn from Coach Ricky's experience and discover how meticulous preparation and smart training can lead to breakthrough performances on cycling's biggest stages.
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Using Sweet Spot and Polarized Training together to achieve even higher FTPs, Durability and TTE
06/05/2025
Using Sweet Spot and Polarized Training together to achieve even higher FTPs, Durability and TTE
Its not Sweet Spot or Polarized, its BOTH! Train this way on the CoachCat App ➡️ Watch this podcast on our youTube channel for visual charts & graphs: https://youtu.be/QM3IVNRtDEs When Sweet Spot and Polarized Training are used in succession you will ride faster. Science says so, as well as our 20 years of experience + UAE's Head of Performance, Dr. Jereon Swart. 🧠 You'll Learn: ✅ Background of Traditional Training Approaches ✅ How the Coaches are AHEAD of the Scientists ✅ Switching from Base to Race ✅ the Science of USING BOTH ✅ UAE Trains Pyramidal (Sweet Spot) ✅ Training Plans Using Both
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Five Recovery Metrics Every Cyclist Should Know
05/23/2025
Five Recovery Metrics Every Cyclist Should Know
Do you want to recover better so you can ride faster? Does it seem the group ride has gotten faster while you are riding slower? In this podcast, Coach Frank shares the 5 recovery metrics he uses as a master's athlete and COACH to train harder, recover better and ride faster. Watch this podcast on our youTube channel with chart and graphs: Free Month of Coaching ➡️ (then save 50%) Recovery is when the magic from the training happens, and the five metrics we pay attention to the most are #1. Sleep #2. HRV #3 My Optimize Score #4 Feel #5 Power Output Who can guess which of those 5 is the most important? Vote in the comments and listen to the end to hear Frank's opinion and rationale. Let’s go through the science and some good numbers for you to strive for then we’ll rank each of the 5 key metrics so you can priotize them for your RECOVERY.
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Gravel Training for Beginners & Intermediates: The 4 Pillars + a new Gravel Plan Sneak Peek
05/09/2025
Gravel Training for Beginners & Intermediates: The 4 Pillars + a new Gravel Plan Sneak Peek
Today, Coach Frank dives into the essentials of gravel training. Whether you're new to the gravel scene or looking to improve your performance, this episode is packed with insights to help you ride faster and have more fun. Watch this episode with graphs and visuals on our youTube channel here https://youtu.be/lkn7oJM5JcU In This Episode we cover the 4 Pillars of Gravel Training: Long Rides to Build Endurance: Discover how extended rides lay the foundation for gravel success. Key Gravel Workouts: Learn about gravel simulations, sweet spot intervals, VO2 max efforts, and threshold training. Sweet Spot & Gravel Simulation Rides: Understand the importance of these workouts in mimicking race conditions. Training Plan Design Considerations: Get tips on structuring your training plan for optimal results. With over 20 years of coaching experience and personal achievements in events like the Crusher in the Tushar, BWRs, and Steamboat Gravel, Coach Frank shares insights from both personal experience and coaching thousands of athletes. We'll discuss how to progressively build your endurance, the significance of VO2 max workouts, and the role of group rides in enhancing your performance. Stay tuned for a preview of our new 6-week Gravel Training Plan, designed to take the guesswork out of your preparation and help you achieve your goals. While today's focus is on training, remember that nutrition and equipment are also crucial components of gravel racing. We'll cover these topics in future episodes. Whether you're aiming to finish your first gravel race or set a new personal record, this episode provides the tools and knowledge to elevate your training.
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Training for Master Cyclists
05/02/2025
Training for Master Cyclists
You do not have to ride slower as you get older. In today’s podcast we are going to talk about the 4 ways to not let happen - to beat father time and ride faster into our 40's, 50’s and 60’s. Watch this podcast with graphs and charts on youTube here > https://youtu.be/fnbvAZopbbg As we get older , testosterone and growth hormone levels naturally decline, making recovery harder and training loads tougher to handle. I’m briefly explain the science of aging for cyclists, and explain how Masters athletes should train differently to keep progressing. Specifically, we’ll go over Masters Nutrition recommendations Recovery recommendations Smarter, more age appropriate intervals Fives Ways your Training Plan should be masters specific - To get the most out of yourself - do all 4 of these in tandem not just 1 or 2 or 3. You are leaving WATTS on the table by leaving out one any of these 4.
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Sweet Spot and Zone 2 - Using both together
04/28/2025
Sweet Spot and Zone 2 - Using both together
🛣️Try Sweet Spot and Zone 2 Training as described in this podcast, in the CoachCat app for Free for 1 Month ➡️ In this training tip, I describe how to combine Sweet Spot and Zone 2 training to get the best of both worlds. 🚀. In the last video, we talked about how Sweet Spot training drives more physiological adaptations than Zone 2 alone. But — and it’s a big but — training Sweet Spot every single day? That’s wrong. ❌ Instead, the real magic happens when you blend these two intensities together in a smart training plan. You get all the mitochondrial gains from Sweet Spot and all the fat oxidation benefits from Zone 2. In this video I’ll go over: 📅 What a training week looks like 🔥 Why combining both gives you the best adaptations 🚲 How you can even use Sweet Spot and Zone 2 in the same ride 📚 And of course, the science behind it all
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Why Sweet Spot is Better Than Zone 2
04/25/2025
Why Sweet Spot is Better Than Zone 2
In this episode, I break down six powerful physiological adaptations you get more of by training in the Sweet Spot than Zone 2—and back it up with the science to prove it. Watch this podcast with visual graphs and images on our youTube channel here: From boosting mitochondrial function to improving fatigue resistance, you’ll learn why Sweet Spot training earns more ‘x’s’ on our chart and why it’s the go-to strategy for time-crunched athletes training under 12 hours a week (even 6-8!). Stick around to the end, where I cover the limitations of Sweet Spot and what to combine it with for well-rounded, effective training. 🎧 Brought to you by CoachCat — your AI-powered cycling coach. 🎁 Try it FREE for 1 month ➡️
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Understand your fatigue to train smarter and more effectively
04/18/2025
Understand your fatigue to train smarter and more effectively
Do you know the difference between central and peripheral fatigue, and what causes each? How about rating your fatigue post-exercise and longer term? On this podcast, FasCat Coaches Andrew Giniat and Sierra Sims help you understand the different types of fatigue and how they influence the optimal flow of an exercise program, helping you maintain your ideal exercise and recovery balance. Put another way, we're not talking about feeling tired towards the end of a 20-minute test. Everybody feels that! We're talking about the bigger picture — and how that effects how you perform in a 20-minute test or any other workout. -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Gravel Practice Makes Perfect: The Simulation Ride
04/11/2025
Gravel Practice Makes Perfect: The Simulation Ride
You've done the base miles, the Sweet Spot, and the intense intervals. Your body is ready for the race. But is your mind, your gear, your habits and maybe even your stomach ready? Just like you practice the pedaling, you gotta practice the logistics of the race to make sure everything is as smooth as possible on race day. Here's how. Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Nutrition Q&A with Neversecond CEO Bill Armstrong
04/04/2025
Nutrition Q&A with Neversecond CEO Bill Armstrong
How many carbs are right for you during your hard training days? Or your easy days? Or racing? Eating on the bike is both a simple thing on the surface level and a complex, nuanced problem when you really get into it. Here, coach Elliott digs into the science and the art (and the flavor!) of eating on the bike with Bill Armstrong, CEO of the Neversecond nutrition brand. Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Phil Gaimon is going to win the Tour de France!
03/21/2025
Phil Gaimon is going to win the Tour de France!
Working with FasCat for over a decade, former professional cyclist Phil Gaimon continues to set and achieve massive goals for himself, like nabbing the KOM on monster climbs like Haleakala. This summer, Phil is setting out to WIN THE TOUR DE FRANCE. Okay, not exactly win the actual Tour de France. But instead, go to France, rip up some mountains, and win at the experience because he's bringing his wife and they'll enjoy the countryside, the food and the wine. You know, winning at life while touring France... and maybe getting a KOM or two for good measure along the way. Want to win your own Tour? Have balanced success on the bike and enjoy a healthy life off the bike? Sign up for CoachCat or a FasCat Coach today! - Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Ask a FasCat #28: Your Questions Answered!
03/14/2025
Ask a FasCat #28: Your Questions Answered!
What's the best way to introduce progressive overload without overreaching? How does TSS translate to OTS? How do I reconcile Whoop red scores with CoachCat's recommendations when they don't align? Thesse questions and many more from FasCat athletes are answered on this podcast by FasCat Founder Frank Overton. As always, we appreciate your thoughtful questions and hope that you find our guidance useful and actionable. And as always, we award the best question with some sweet swag. Listen in to learn. - Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Training load and FTP: the relationship and how they work and don't work together
03/06/2025
Training load and FTP: the relationship and how they work and don't work together
There is a linear relationship between training load and FTP but only up to a certain point. When you build your base with our 16 weeks of sweet plan your FTP goes up but then what? How do you get it to go higher? At that point, training load accounts for 75-90% of what your true FTP can be. The remaining 10-25% can be achieved by switching to interval training and this is where the relationship between training load and FTP 'breaks'. However, power goes up even more for two reasons: 1) the athlete is 'fresher' and can produce greater power output 2) the athlete has achieved the aerobic adaptations** that enable the higher power output. Increases in Mitochondrial Density & Citrate Synthase Listen to this podcast to learn about training load and FTP! - Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Why the 20min field test rules supreme, and how to do it
02/28/2025
Why the 20min field test rules supreme, and how to do it
How do you know what your training zones are? And how do you know if you are improving? By FTP testing, of course! At FasCat, we have used all types of methods to test FTP over the years, including using various labratory equipment. After more than 20 years and thousands of athletes tested, we are big believers in the 20-minute field test. Doing the 20-minute test outside or on a trainer is simple and repeatable, giving you the actionable data you need to configure your training and measure your progress. In this podcast, FasCat Founder Frank Overton explains: how you should do the test how often you should do the test pitfalls to watch out for how to analyze your results from the test All you need, Frank says, is a "power meter and head full of motivation." - Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Overtraining, under-fueling, stuck in a rut? Lose the weight and get your mojo back!
02/21/2025
Overtraining, under-fueling, stuck in a rut? Lose the weight and get your mojo back!
This podcast was inspired by a recent athlete asking for help, and we think many of you can relate to the situation: "I've been cycling for nearly 20 years (now 44). I have a stressful job, two kids, and over the past few years I’ve gain 15 pounds that I can't shake, despite training 10-15 hours in the summer and 6-8 in the winter. What do I do?" Symptoms like low energy, inability to sustain high heart rates, and lack of sweat could point to low energy availability (LEA). Even with calorie counting, your body might not be getting enough fuel to support both your workouts and daily life demands (job, kids, stress). This can lead to a suppressed metabolism and fatigue, making weight loss and performance harder. Weight gain can be age-related hormonal changes that occur in men in their 40’s. Namely a gradual decline in testosterone levels which can affect metabolism, muscle mass, fat distribution, and energy levels. This is sometimes referred to as andropause or age-related hormonal decline. Coaching Advice: The #1 thing you can do is to get tested: A simple blood test can check testosterone, thyroid, and other hormone levels. This will help rule out any medical issues. Then here’s what we recommend to get out of the rut, get your mojo back to your training and lose that weight: Nutrition First: Focus on fueling your workouts with carbs. Try eating a small carb-rich snack (e.g., a banana or toast with honey) before your morning rides. Post-ride, prioritize recovery with protein and carbs to replenish glycogen and repair muscles. Coach Andrew Giniat and Nutritionist Alex Winnicki recently recorded about how much carbohydrate you need to consume even if you are trying to lose weight. And why low carb diets are bad and will result in rut like this athlete. The take home point and analogy is that you, as an athlete, are Ferrari and carbohydrates are your fuel (gas) . But the body does not work like a Ferrari in terms of going fast even as they tank empties. Athletes do better when their tanks are kept at full as possible at all times. This includes before, during and after exercise. HRV and Recovery: Use your HRV data to monitor recovery. If it’s consistently low, it might indicate overtraining or stress. Your 7 hours of sleep is solid, but stress and under-fueling can still take a toll. The has a free Whoop offer that will combine your sleep and HRV data with your training data to let you know if you are recovered or not. Then when you are not ‘feeling it’ you can ask for daily adjustments. Start each morning with personalized recommendations based on your sleep and recovery. This is so clutch for a masters athletes balancing life’s daily demands: job, kids, stress. Training Adjustments: Consider dialing back intensity for a few weeks. Focus on Zone 2 rides to rebuild your aerobic base and avoid burnout. This aligns with your winter training history. - Take your training to the next level by hiring Coach Justin: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Too Many Hours Too Soon? Don’t Be The Group Ride Hero
02/14/2025
Too Many Hours Too Soon? Don’t Be The Group Ride Hero
Instagram is a funny thing for cyclists: It can be inspirational to see what the pros are doing, but it can also be misleading as far as what we should be doing for training. Coaches Sierra Sims and Elliott Baring discuss what we're seeing in terms of 20+ and 30+ weeks from U.S. gravel pros. What does this do for the domestic riders as they prepare for their year? Is it even a good idea? And what should a regular working stiff with a 9-to-5 do? For starters, relax! And just listen to this great podcast for much needed perspective and solid advice. - Take your training to the next level by hiring Coach Sierra or Coach Elliott: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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How the pros are training now & what YOU should do
02/07/2025
How the pros are training now & what YOU should do
It's fascinating to study exactly how professional cyclists are training and why, but what are the takeaways for everyday athletes? Beyond the gee-whiz quotient, what about elite training translates to us, and what is irrevelant or even harmful to try to emulate? That is exactly what Coaches Andrew and Ricky dig into in this podcast. Both are uniquely positioned in that they are professional cyclists AND professional coaches for amateur riders. In addition to some highly specific pro anecdotes, Andrew and Ricky also share some easy-to-remember rules of thumb for your own training. - Take your training to the next level by hiring Coach Andrew or Coach Ricky: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Strength training for cycling - what the latest research says
02/04/2025
Strength training for cycling - what the latest research says
If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science? That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight lifting to your cycling training and get Coach Sierra or Andrew's help? Please visit https://fascatcoaching.com/pages/hire-a-coach to learn more about them, fill out a new athlete questionnaire and to schedule a coaching consultation with them! Not ready for a Coach yet but still want to improve under the guidance of a coach? Try CoachCat! Its like hiring a Pro Coach for a fraction of the price of personal coaching. Getting started is as easy as 1,2, 3 and the 1st month is free, go here ➡️ Then follow Coach Frank's Top 4 Tips: #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis + 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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Come Sweet Spot with us on Zwift! Saturday group rides!
01/31/2025
Come Sweet Spot with us on Zwift! Saturday group rides!
FasCat friends, we invite you to join us on Zwift for our Saturday Sweet Spot group rides, where Coaches Jake and Frank lead A and B groups and we chat on Discord. In this podcast, we talk about why so many riders love this wintertime format of getting high-quality, semi-structured work in with a social group. The time flies by, the kJs shoot up, and you can feeeeel yourself getting faster. Join the FasCat club on Zwift and then join our Saturday ride. (If you are already on Zwift, there is no additional cost.) Learn more and sign up here: -- Take your training to the next level by hiring Coach Jake: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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The Remco Effect: Junior development is completely different now
01/24/2025
The Remco Effect: Junior development is completely different now
FasCat Coaching has been working with riders of all ages for 20 years, and while the fundamentals of training are the same, the science and technology and culture have changed tremendously. Nowhere are these changes more dramatic than what is going on with younger riders. In this podcast, Coaches Justin and Frank delve into what's changed and why, and what the best ways are for helping young riders develop in a healthy, fun, sustainable way. -- Take your training to the next level by hiring Coach Justin: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Train better by measuring with OTS: Optimized Training Stress
01/17/2025
Train better by measuring with OTS: Optimized Training Stress
If you want to improve something, measure it. This applies in life and on the bike. Whether you're talking blood pressure, finances, or FTP, how can you know something is improving if you are not accurately measuring it? The same principle applies to training stress, a key summative metric that quantifies the total load of your training. As coaches and as athletes, we can measure how much work you are doing each day, each week, each month and each year. We balance this with measurements of your recovery metrics, and make prescriptions from there based on your goals. Training Stress Score has long been used to measure training load, and it's a great metric. There are two problems, though: TSS gives you credit for coasting, and it gives you the same amount of credit for a certain amount of wattage in hour one as the same amount of wattage in hour four. As you have probably noticed doing a two-hour ride on Zwift vs a two-hour ride outside, not coasting at all for two hours makes a big difference in how much work you are doing! Similarly, you know how much harder - how much more stressful - a 250w effort feels late in a long ride compared to when you first start. Now, Zwift is a great tool, but don't misunderstand - we aren't advocating that you do all your rides inside! We are simply advocating that you accurately measure your training wherever you do it, so together we can precisely apply the right training load to make you better! At FasCat, we address these issues and other improvements with Optimized Training Stress, which is found exclusively in the CoachCat app. Learn more inside this podcast with Coach Andrew Giniat and FasCat Founder Frank Overton. --- Take your training to the next level by hiring Coach Andrew: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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How to Plan the Perfect Race Calendar
01/13/2025
How to Plan the Perfect Race Calendar
So you're signed up for a couple big races this year - now what? Coaches Andrew and Ricky break down the planning process on this podcast, including: -how to set your A-race goal (process and power are usually better than time) -how to fill in B and C races -how to determine the optimal number of events -classic planning mistakes to watch out for (we've seen a lot of them! and done a few ourselves...) -- Take your training to the next level by hiring Coach Andrew: Or by hiring Coach Ricky -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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You CAN have it all: Fun, flexible AND effective training
01/06/2025
You CAN have it all: Fun, flexible AND effective training
Normally in cycling, it's a two-out-of-three situation: strong, light, cheap; or aero, light, inexpensive... And the same often applies when it comes to training: you can't blow off structure and expect to get fast and stay fit. However! On today's podcast FasCat Coaches Frank and Andrew explain how you can have fun, be flexible, and still achieve effective results by training with the FasCat method. -- Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Strength training for cycling - what the latest research says
12/13/2024
Strength training for cycling - what the latest research says
If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science? That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight lifting to your cycling training and get Coach Sierra or Andrew's help? Please visit https://fascatcoaching.com/pages/hire-a-coach to learn more about them, fill out a new athlete questionnaire and to schedule a coaching consultation with them! Not ready for a Coach yet but still want to improve under the guidance of a coach? Try CoachCat! Its like hiring a Pro Coach for a fraction of the price of personal coaching. Getting started is as easy as 1,2, 3 and the 1st month is free, go here ➡️ Then follow Coach Frank's Top 4 Tips: #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis + 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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